1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

30 Mountain Climbers

20 Line Hops

10/8 Calorie Row

3) MetCon:

“The Ghost”

6 Rounds for Reps:

1 minute Max Calorie Row

1 minute Max Burpees

1 minute Max Double Unders

1 minute Rest

*start people on different movements and rotate, I would have everyone row for 45 seconds to leave transition time

*Pace: Aggressive: 400 Total Reps, Solid: 380 Total Reps, Limit: 300 Total Reps

Beginner: Line Hops

Intermediate: Single Unders

Advanced/Sport: as is